No meat? No problem! This protein rich quinoa salad dish is “gasp” vegan and gluten free. Meat, eggs and dairy products are the “go to” staples for a high protein diet. However, there are several alternatives which are both protein rich and nutrient dense. This recipe includes edamame which is a good source of calcium, magnesium, potassium, iron, zinc and fiber. One cup of this tasty green powerhouse also has 17g of protein. Corn adds both fiber and potassium to this dish. It also contains protein, although as with many types of plant-based protein it is missing some essential amino acids to make it a complete protein. By mixing the corn with another plant-based protein (quinoa and edamame in this recipe) it forms a complete protein. The third ingredient in this tasty meal is quinoa (pronounced:ˈkiːnwa/), which is technically a seed that is prepared and consumed as a grain. It is often considered a super food, and for good reason. Quinoa is jam packed with essential vitamins and minerals as well as 8g of protein per cup.
Now on to the cooking...
2 cups frozen shelled edamame
1 cup frozen corn
1 cup cooked, cooled quinoa (leftover is great)
1 green onion, sliced (just green parts)
1 red sweet bell pepper, diced
1½ Tbsp olive oil
2 Tbsp fresh lemon juice
¼ tsp salt
¼ tsp chili powder
¼ tsp dried parsley
⅛ tsp fresh ground black pepper
a dash of cayenne
You can add some minced fresh garlic, chopped fresh cilantro or thyme if you would like.
Briefly boil the edamame and the corn, just until tender. Drain very well and cool completely (you will need to shell the edamame).
In a large bowl, combine the edamame, corn, quinoa, green onion, and red bell pepper.
In a small bowl, whisk together the olive oil, lemon juice, salt, chili powder, black pepper, and cayenne until emulsified. Drizzle mixture over salad mixture and toss to coat. Cover and chill for at least two hours.
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